AO: >Lighting Rod
QIC: > Bunny
PAX: > Danish, Lumbergh, Walkman, Stray Cat, Slash
Rain and 38F to start the day right
Warm Up (Circle of Pain)
x25 3rd grade exercise
x20 arm scissors
Mosey to track, and one lap around.
Getting jacked up with some Navy cadence – turning into shooters, cutters, and drinkers.
Circuit City (shout out to F3 Pittsburgh for inspiration)
10 count after each circuit
Plank Circuit IC: low plank x25, right plank x15, left plank x15, high plank x15, shoulder taps x10, plank jacks x10
Arm Circuit IC: arm circles x20, reverse x20, seal claps x20, overhead claps x20, overhead press x20
Squat Circuit IC: Squat x20, narrow squat x20, sumo squat x20
Lunge Circuit IC (8 rounds): right forward, right side, right rear, left rear, left side, left forward for each round
Mosey back to courtyard
Slash remarked on having to go Silence of the Lambs on the narrow squats to avoid some serious damage.
Merkin Circuit IC: Merkin x 20, incline merkin x20, decline merkin x10, merkin x15
Lunge Circuit again (6 rounds because we finished sooner than expected)
x20 flutter kicks
We discussed the importance of work in overall happiness and wellbeing. I will be working again after being laid off since July, and I feel new appreciation for how important work is in achieving fulfillment. The PAX discussed how important feeling productive is in their own lives.
We also talked about Danish’s upcoming Saturday polar plunge, and a little fellowship after Friday’s fitness. The pax will bring coffee and stick around for about 15-30 mins on Friday. Wish I could be at both events, but I will be at the Coast.
Over and out,